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THURSDAY, NOVEMBER 27, 2014

Posts Tagged ‘sit ups’

CrossFit Salem WOD: Tuesday 2-15-11

“Annie” 50-40-30-20-10 reps for time of:

  • Double Unders
  • Sit Ups

Hang Squat Cleans 5-5-5

AMRAP 8:00

  • 5 Hang Squat Cleans (95/65)
  • 5 Burpees





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CrossFit Salem WOD: Friday 2-11-11

Intensity Day!

  • 75 Med Ball Cleans (5:00 max time)
  • 2:00 Max Push Press (75/55)
  • 2:00 Max Double Unders
  • 2:00 Max Lunges (90/45)
  • 2:00 Max Sit Ups (Ab Mat)
  • 2:00 Max Shuttle Run (50′)
  • 2:00 Max Push Ups (Hand Release)
  • 2:00 Max Ball Slams (50/30)





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CrossFit Salem WOD: Tuesday 2-8-11

6 rounds for time of:

  • 22 Lunges
  • 22 Push Ups
  • 22 Sit Ups

3-3-3-3-3 reps for weight of:

  • Kettlebell/Dumbbell Squat Cleans





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CrossFit Salem WOD: Thursday 2-3-11

“Hannah”

  • 21 KettleBell Swings (53/35)
  • 21 GHD Sit Ups
  • 21 KettleBell Swings (53/35)
  • 21 GHD Sit Ups
  • Run 1200m
  • 21 KettleBell Slingshots (53/35)
  • 21 GHD Hip Extensions
  • 21 KettleBell Slingshots (53/35)
  • 21 GHD Hip Extensions





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WOD Saturday 1-29-11

The Gauntlet… Yeah it was pretty awesome!





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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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